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Athletic fuel choices -

Proper fuel and hydration before, during, and after exercise is key to getting the most out of your training and optimize performance. Carbohydrates, proteins and fats are the nutrients that provide the body with energy.

A balanced eating plan that supplies the right amount of fuel and fluid is important for sports performance. Summary of nutrition and hydration recommendations and examples can be found in the table at the end of this article.

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It is important to start your intake early in exercise and to consume regular amounts throughout the exercise period. It is also important to consume regular fluid during prolonged exercise to avoid dehydration.

Sports drinks, diluted fruit juice and water are suitable choices. For people exercising for more than 4 hours, up to 90 grams of carbohydrate per hour is recommended.

Carbohydrate foods and fluids should be consumed after exercise, particularly in the first one to 2 hours after exercise. While consuming sufficient total carbohydrate post-exercise is important, the type of carbohydrate source might also be important, particularly if a second training session or event will occur less than 8 hours later.

In these situations, athletes should choose carbohydrate sources with a high GI for example white bread, white rice, white potatoes in the first half hour or so after exercise. This should be continued until the normal meal pattern resumes.

Since most athletes develop a fluid deficit during exercise, replenishment of fluids post-exercise is also a very important consideration for optimal recovery. It is recommended that athletes consume 1. Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair.

Protein needs are generally met and often exceeded by most athletes who consume sufficient energy in their diet. The amount of protein recommended for sporting people is only slightly higher than that recommended for the general public. For athletes interested in increasing lean mass or muscle protein synthesis, consumption of a high-quality protein source such as whey protein or milk containing around 20 to 25 g protein in close proximity to exercise for example, within the period immediately to 2 hours after exercise may be beneficial.

As a general approach to achieving optimal protein intakes, it is suggested to space out protein intake fairly evenly over the course of a day, for instance around 25 to 30 g protein every 3 to 5 hours, including as part of regular meals.

There is currently a lack of evidence to show that protein supplements directly improve athletic performance. Therefore, for most athletes, additional protein supplements are unlikely to improve sport performance.

A well-planned diet will meet your vitamin and mineral needs. Supplements will only be of any benefit if your diet is inadequate or you have a diagnosed deficiency, such as an iron or calcium deficiency. There is no evidence that extra doses of vitamins improve sporting performance.

Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including:. Before using supplements, you should consider what else you can do to improve your sporting performance — diet, training and lifestyle changes are all more proven and cost effective ways to improve your performance.

Relatively few supplements that claim performance benefits are supported by sound scientific evidence. Use of vitamin and mineral supplements is also potentially dangerous.

Supplements should not be taken without the advice of a qualified health professional. The ethical use of sports supplements is a personal choice by athletes, and it remains controversial. If taking supplements, you are also at risk of committing an anti-doping rule violation no matter what level of sport you play.

Dehydration can impair athletic performance and, in extreme cases, may lead to collapse and even death. Drinking plenty of fluids before, during and after exercise is very important.

Fluid intake is particularly important for events lasting more than 60 minutes, of high intensity or in warm conditions. Water is a suitable drink, but sports drinks may be required, especially in endurance events or warm climates.

Sports drinks contain some sodium, which helps absorption. While insufficient hydration is a problem for many athletes, excess hydration may also be potentially dangerous. In rare cases, athletes might consume excessive amounts of fluids that dilute the blood too much, causing a low blood concentration of sodium.

This condition is called hyponatraemia, which can potentially lead to seizures, collapse, coma or even death if not treated appropriately. Consuming fluids at a level of to ml per hour of exercise might be a suitable starting point to avoid dehydration and hyponatraemia, although intake should ideally be customised to individual athletes, considering variable factors such as climate, sweat rates and tolerance.

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Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Nutrition and exercise The link between good health and good nutrition is well established. Daily training diet requirements The basic training diet should be sufficient to: provide enough energy and nutrients to meet the demands of training and exercise enhance adaptation and recovery between training sessions include a wide variety of foods like wholegrain breads and cereals , vegetables particularly leafy green varieties , fruit , lean meat and low-fat dairy products to enhance long term nutrition habits and behaviours enable the athlete to achieve optimal body weight and body fat levels for performance provide adequate fluids to ensure maximum hydration before, during and after exercise promote the short and long-term health of athletes.

Carbohydrates are essential for fuel and recovery Current recommendations for carbohydrate requirements vary depending on the duration, frequency and intensity of exercise. Eating during exercise During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue.

Eating after exercise Rapid replacement of glycogen is important following exercise. Protein and sporting performance Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair.

Your Atuletic is your vehicle, so you have to keep your furl running when you work out. That means cchoices up your body by Athletic fuel choices the Balancing energy intake for aging athletes Injury healing nutrition tips choicex drinking the fuek fluids, in the Injury healing nutrition tips amounts at the cgoices times. Athletes should be well hydrated before exercise and drink enough fluid during and after exercise to balance fluid losses. If you only have minutes before you exercise, eat a piece of fruit such as an apple or banana. But, for longer, high-intensity vigorous workoutsshe recommends eating calories every half hour of carbohydrates such as low-fat yogurt, raisins, or banana. So do what works best for you. Know that what you put in your body nutrition is as important as you what you do with your body exercise. What is the best way to fuel your Athletic fuel choices for competition? Athlteic is so much misinformation fue nutrition for athletes Importance of a fiber-rich breakfast around the internet that it may be hard Ayhletic really know. Controlling blood sugar why not just fuel with easy hcoices that give quick energy, such as candy bars, chips, and monster drinks? The quick energy trick that sugar plays on you is followed by a drop in energy levels. Your body cannot sustain an optimal level of performance if you pump it full of sugar. It takes dedication and some planning to truly fuel for athletic performance. Fueling for competitions is harder than it sounds, mostly because grabbing a candy bar or some other fast food option is easier.

Athletic fuel choices -

Every athlete strives for an edge over the competition. Daily training and recovery require a comprehensive eating plan that matches these physical demands. The keys to peak nutrition performance aimed to complement your training and competition are reviewed below.

The energy needs of athletes exceed those of the average person. The amount of energy found within a given food is dependent on the macronutrient carbohydrate, protein and fat content of the item. Carbohydrates serve as the primary source of energy during activities of higher intensity.

Healthy carbohydrate food sources include fruits, vegetables, whole-grain cereals, breads and pastas. Dietary fat also plays a key role in helping individuals meet their energy needs as well as supporting healthy hormone levels.

Healthy sources of fat include nuts, nut butters, avocados, olive and coconut oils. Limit use of vegetable oils such as corn, cottonseed or soybean oil.

Dietary protein plays a key role in muscle repair and growth. Preferred sources of protein include lean meats, eggs, dairy yogurt, milk, cottage cheese and legumes.

Make a plan to eat a variety of fruits and vegetables daily. The goal is to eat at least five servings per day, and include varieties of fruit and vegetable color. One serving is approximately the size of a baseball. Fruits and vegetables are filled with the energy and nutrients necessary for training and recovery.

Plus, these antioxidant-rich foods will help you combat illness like a cold or the flu. Choose whole grain carbohydrates sources such as whole-wheat bread or pasta, and fiber-rich cereals as power-packed energy sources. Limit the refined grains and sugars such as sugary cereals, white breads and bagels.

You'll benefit more from whole-grain products. Choose healthy sources of protein such as chicken, turkey, fish, peanut butter, eggs, nuts and legumes. Stay hydrated with beverages, as a two percent drop in hydration levels can negatively impact performance.

Options include milk, water, percent fruit juice and sport drinks. However, realize that sport drinks and percent fruit juice tend to be higher in overall sugar content and, in the case of fruit juice, lack many of the health benefits present in its whole food counterpart.

Also, be sure not to confuse sports drinks such as Gatorade with "energy" drinks such as Red Bull and similar beverages. Stick with whole food options as much as possible as opposed to highly processed foods. Without adequate calories from the healthiest food sources, you will struggle to achieve your performance goals.

Plan a nutritious meal by choosing at least one food from each category. Healthy fat. Adequate hydration is a key element in sports performance. Most athletes benefit from developing a personal hydration plan.

A general rule for training is to consume a minimum:. If you experience any of these symptoms with weight gain, you should reduce your fluid intake. Proper nutrition recovery helps maximize your training efforts by giving you a head start on the next training session.

When participating in single-day training sessions, there is ample time to fully recover with your normal diet. However, when training multiple times a day at high intensities, or when recovery times are less than eight hours, recovery nutrition becomes crucial for optimal health and performance.

Within 30 to 60 minutes following training, athletes should consume approximately ½ gram of carbohydrate for every pound of body weight in addition to 15 to 25 grams of protein for muscle repair.

A recovery sports drink, low fat chocolate milk, or a plain bagel with jelly will likely meet the carbohydrate and protein needs for optimal recovery for most athletes. Athletes should also consume 20 to 24 ounces of fluid for every pound of water weight lost during competition, or until urine color returns to normal.

Sometimes, athletes require alternate energy sources to gain an extra edge. If you use these, read labels and understand how to properly use them. While many athletes display positive effects after consuming caffeine, others may see few or even negative effects with over-consumption.

For many individuals, as little as 75 to milligrams of caffeine can provide a positive effect on athletic performance. This amount is found in many ounce energy drinks.

Gels are heavily concentrated, thus providing a quick way of consuming energy in the form of carbohydrates. Most gels supply approximately 20 to 30 grams of carbohydrates.

Just as you practice your chosen sport, you should practice your nutrition plan prior to competition. Nutrition for training and competition truly depends on each athlete and his or her training goals. Our sports dietitians are here to help.

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Everyday Well App. Nutrition and Hydration Guidelines for Serious Athletics Proper nutrition and hydration are essential for optimum athletic performance.

Elevate Your Energy Carbohydrates Are King Just like automobiles, our bodies require energy to perform. Carbs from Solid Foods During training and some competitions, solid foods can provide bulk and a feeling of fullness. Fueling After Exercise: A diet full of fruits, vegetables, whole grains, and lean protein will ensure you have fuel for recovery.

Signs of Dehydration Cramping Nausea Fatigue Dizziness Difficulty concentrating Measuring Dehydration Both beginner and serious athletes should monitor the body fluid they lose.

So keep an eye on fluid loss with these easy tips: Weigh yourself on a scale before and after athletic activity to measure sweat loss. Consume 16 ounces of fluid for each pound of sweat lost. Keep an eye on urine color. It should be pale in color.

Dark urine may be a sign of dehydration. Staying Hydrated Electrolytes like sodium, potassium and chloride, important for proper hydration, are also lost when sweating. Water Water is a calorie and electrolyte-free form of fluid replacement, best consumed by itself for shorter duration, or less intense competitions such as a 5K run.

Sports Drinks Sports drinks provide a combination of fluid, electrolytes and carbohydrates. A Cautionary Note Watching fluid intake and loss is also important because drinking too much fluid can lead to a potentially dangerous condition called hyponatremia.

The objective of a recovery meal is to: Replenish energy stores with easily digestible carbohydrates Rehydrate with fluid and electrolytes Repair muscle tissue through protein intake When participating in single-day training sessions, there is ample time to fully recover with your normal diet.

Alternate Energy Sources Sometimes, athletes require alternate energy sources to gain an extra edge. Tips for Using Energy Drinks Test caffeine effects during training, well before using it in competition.

Limit caffeine to to milligrams for athletic competition to avoid jitteriness, stomach distress and increased heart rate.

If stomach discomfort occurs, dilute with water since energy drinks contain a higher concentration of carbohydrates in the form of sugar. If you have a history of health complications, seek medical advice before consuming energy drinks.

Gels Gels are heavily concentrated, thus providing a quick way of consuming energy in the form of carbohydrates. Practice Your Plan Just as you practice your chosen sport, you should practice your nutrition plan prior to competition.

Fuel your performance with nutrition-based testing and counseling services. Learn More About Nutrition Services. Ready to Take Your Performance to the Next Level? Contact Us For more information on the Rockets Sports Medicine Institute orthopedic doctors or surgeons, treatment for injuries, scheduling Human Performance services, or getting more information about physical therapy, please fill out the form below or call us at Sports Nutrition About Us.

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For the triathlon, cycling or running newbie, it can be Injury healing nutrition tips overwhelming choicee fellow fhoices buddies carrying what Athletc to Hunger control remedies a Athletic fuel choices belt equipped with a diverse line-up of nutritional tools. Well, fret no more. This article provides a platform for the ingredients recommended for optimal energy levels and peak performance during endurance training and racing. Put simply, carbohydrates are sugars and starches that fuel our bodies much like gasoline fuels a race car. Each gram of carbohydrate contains ~4 calories worth of fuel.